Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 9 days ending Jul 17, 2011:

activity	#	time	miles		km		+m
Orienteering	6	6:42:37	36.42	(11:03)	58.62	(6:52)	2280
Running	6	5:18:23	31.22	(10:12)	50.25	(6:20)	1670
Soccer	3	1:45:00
Cycling	2	50:47	18.64	(2:43)	30.0	(1:42)
Stretching	2	20:00
Total	7	14:56:47	86.29		138.87		3950
[1-5]	7	14:36:47

3:26

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Saturday Jul 16, 2011 #

Running warm up/down (wup) 13:00 [1] 2.0 km (6:30 / km) +60m 5:39 / km

Orienteering 1:14:36 [4] 11.0 km (6:47 / km) +450m 5:38 / km

last day of 6 days- chasing start (long on witzelsberg)

tried to run aggressively in the beginning, but missed first 2 controls- no power left- so took it quite easy- 5th overall

Running long 1:28:58 [2] 14.0 km (6:21 / km) +630m 5:11 / km
ahr:126 max:146

long easy training in the afternoon with tobi and simmi!

Soccer 30:00 [3]

Friday Jul 15, 2011 #

Running warm up/down (wup) 18:00 [2] 3.0 km (6:00 / km) +70m 5:22 / km

Orienteering 49:57 [4] 8.3 km (6:01 / km) +260m 5:12 / km

5th day of 6 days (middle in bad fischau)

bad start with some misses, then good flow, but totally screwed it in the end, loosing almost 5min- pissed...

Running 1:22:24 [1] 12.35 km (6:40 / km) +550m 5:27 / km
ahr:124 max:144

long easy training with tobi

Thursday Jul 14, 2011 #

Running warm up/down (wup) 26:00 [2] 4.5 km (5:47 / km) +160m 4:54 / km

Orienteering 1:09:43 [5] 9.5 km (7:20 / km) +500m 5:49 / km

4th day of 6days (long on grimmenstein)

physically really dead, so had time to focus on the map:) in the end some stupid misses (3:30min), bit dehydrated....

Running (cd) 7:00 [1] 1.0 km (7:00 / km)

Cycling (Ergo) 30:00 [1] 18.0 km (1:40 / km)
ahr:107 max:116

Stretching 10:00 [0]

Tuesday Jul 12, 2011 #

Running warm up/down (wup) 13:00 [2] 2.6 km (5:00 / km)

Orienteering 40:30 [5] 8.0 km (5:04 / km) +30m 4:58 / km

3 rd day of 6 days (middle in wr. neustadt tüpl)

speed was way too low, one bigger miss where I ddint understand the map (2:30min), otherwise ok!

Running (cd) 13:00 [1] 2.2 km (5:55 / km)

Orienteering 49:20 [2] 4.82 km (10:14 / km) +200m 8:29 / km
ahr:133 max:152

easy o training in the afternoon on "hohe wand" with reduced map- okay but sometimes insecure with the use of my compass- should orienteer more straight-forward

Soccer 30:00 [3]

Austria vs Finland = 14:4:)

Monday Jul 11, 2011 #

Running (wup) 20:00 [1] 3.2 km (6:15 / km) +80m 5:33 / km

Orienteering 1:14:26 [4] 10.5 km (7:05 / km) +500m 5:44 / km

2 nd day of 6 days (long on st.corona)

pretty headless start and after some 5min mistakes, I made the best out of it and fnished safe. Running felt really bad, so couldnt push at all on the uphills
7 min down to first- 3 rd place

Running (cd) 7:00 [1] 0.8 km (8:45 / km) +30m 7:22 / km

Running 10:01 [1] 1.6 km (6:16 / km) +40m 5:34 / km
ahr:116 max:138

Cycling (Ergo) 20:47 [1] 12.0 km (1:44 / km)
ahr:103 max:111

Sunday Jul 10, 2011 #

Event: 6 Days of Austria

Running (wup) 11:00 [2] 1.8 km (6:07 / km) +50m 5:22 / km

Orienteering 44:05 [5] 6.5 km (6:47 / km) +340m 5:23 / km

6 days of austria- 1st day (middle in aspang)

steeep as hell and pretty easy first part- tried to push hard, but reached my limit pretty quick- after the map scale change I couldnt get a real flow- some misses (total 2min)- 3rd place

Running (cd) 9:00 [1] 1.2 km (7:30 / km)

Stretching 10:00 [0]

Saturday Jul 9, 2011 #

Note
(rest day)

almost no sleep, travelling, waiting, travelling.....
tired

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